SEASON 1 | EPISODE 9 | SHOW NOTES & TRANSCARIPT

EPISODE TITLE: Why Integrity and Trust Are Important In Building Relationships, Bonus Recipes, Balance Exercise and Stretches For Physical Wellness

Music Copyright and Attribution

1. “On My Way” by Kevin MacLeod. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
2. “Village Dawn.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
3. “Thunderhead.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
4. “Bepop” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
5. “Ecxtasy X” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
6. “Inspiration” by Ethan Tay. February 20th, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
7. “Arabic Groove 2” by Hardi Kamsani. February 26th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
8. “Sounds of Nature” by Syazana B. Mohamed Sani (M. S.). January 4th, 2021 (New York, U.S.A.). This work is an original contribution by the founder for ASK Trio About Wellness podcast.

Co-Sponsors

Hardi Kamsani and Azman Repin (M. S.)

Hosts

Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S. )

Guest Speakers

Zahia Boukhlifa and Zarina Noor

Scriptwriter | Producer | Director

Syazana B. Mohamed Sani (M. S.)

ASK Trio About Wellness podcast is a production of ASKtrioWello LLC (New York).

Disclaimer

The information provided in the ASK Trio About Wellness podcast is for educational purposes only. You should consult your doctor, specialist or personal trainer for advice on your physical wellness goals before you plan to follow any of the suggestions or recommendations in this podcast.

All Rights Reserved ©ASKtrioWello LLC 2021.

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Hello! Hola! Marhaba!

WELCOME to the ASK Trio About Wellness podcast! Join me, Syazana Sani and the Astro Duo, Azfar Azman and Azimah Azman, your hosts from New York. Let’s strive to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time.

ARE YOU READY to listen to inspirational stories of trust, respect, acceptance, integrity, love and social responsibility from multicultural families and special needs communities? Sit back, relax and be inspired by the awesome people that we highlight in the first segment of the podcast…

SEGMENT I | Why Integrity and Trust Are Important In Building Relationships and Bonus Recipes,

[Azfar] Welcome back to the ASK Trio About Wellness podcast! This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you. 

[Azimah] Hello! May peace be upon you!   

[Syazana] You are listening to the ninth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.

Do you remember what we talked about in segment one last week?

[Azimah] Yeah, of course! Sister Zahia from Watervliet, New York, taught us greetings in Arabic and French before sharing her healthy recipes.

[Syazana] You have quite a good memory, Azimah!

[Azimah] We promised our listeners that sister Zahia will be back today with a bonus recipe!

[Syazana] Oh yeah! So when we interview her again later today, we can greet her “Good Afternoon” in Arabic and French, okay!

[Azimah] Sure!

[Syazana] Before that, let’s talk about another important universal value: integrity. Do you know what integrity means?

[Azimah] Oh-oh...I don’t know!

[Syazana] Integrity is the quality of being honest and having strong moral principles.

[Oxford Languages and Google (2021). Retrieved March 1st, 2021 from the World Wide Web:

https://languages.oup.com/google-dictionary-en/]

Let’s strive to be honest and have strong moral principles so that people will be able to trust us. In the sixth episode, we’ve talked about trust and that trust cannot be built overnight. Integrity and trust are like best buddies.

[Azimah] Ooohhh! I understand now.

[Azfar] Here’s an inspirational quote by the famous Albert Einstein that our volunteer, Connie C. from Sydney (Australia) shared with us:

“Whoever is careless with the truth in small matters cannot be trusted with important matters.

 ~ Albert Einstein ~

[Source: Same as episode 6.]

Thank you, Connie.

[Syazana] Next, let’s proceed with sister Zahia and her bonus recipe!

[Azimah] Yeah, sure!

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[Azimah] Massa’ al-khair!

[Syazana] Masa’ en-nour! Welcome to the ASK Trio About Wellness podcast! In Malay or Bahasa Melayu, we say…Selamat datang ke podcast ASK Trio About Wellness!

[Azimah] Selamat datang!

[Zahia] Masa’ en-nour! Bonjour! (Greetings: “Good afternoon” in Arabic and French)

[Azimah] Awak masak apa hari ini?

[Syazana] That means “What are you cooking today?” Can you say “What are you cooking today?” in Arabic and French before you share your recipes with us?

[Zahia] Mada tabakhta elyoum (Arabic)

Qu'as tu  préparé Aujourd'hui (French)

[Syazana] Let’s proceed with sister Zahia and her bonus recipe!

[Recorded interview]

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The recipes below are contributions by Zahia Boukhlifa from Watervliet, New York.

Recipe #1 | Banana Avocado Smoothie

Ingredients

1 banana

2 glasses strawberries

Half avocado

1 glass of broccoli, kale or spinach

2 glasses almond milk

For garnishing

Almonds or walnuts

Directions

1. Put all ingredients in a blender and blend for one minute.
2. To garnish, sprinkle some almonds or walnuts.
3. Serve in a glass.

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[Syazana] Hey! Sister Zahia has another recipe to share with everyone!

[Azimah, Syazana] Yeayyy! Woohoo! 

[Syazana] Let’s proceed to the second recipe that you want to share…

[Zahia] My second recipe is a simple salad for dinner or lunch.

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Recipe #2 | Salad

Ingredients

Some lettuce (cut into small sizes)

Red onions (cut thinly)

Red pepper (slice into small pieces)

Half tomato (slice into small pieces)

Dried black olives

Vinaigrette (Optional)

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon black pepper

A pinch of salt

For garnishing

Carrots (shred thinly)

Directions

1. Put all ingredients excepts shredded carrots in a bowl and mix well.
2. Garnish with shredded carrots before serving.

*If adding vinaigrette, mix olive oil, lemon juice, black pepper and salt in a small bowl. Then drizzle over the bowl of salad.

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[Syazana] Alright! So we have the two recipes today!     

How do you say “enjoy your meal” in Arabic and French?  

[Zahia] Bon Appetit! in French and Shahia tayyeb! in Arabic.

[Azimah, Syazana] Shukran! Merci!

[Zahia] Afoun! De Rien!

[Azfar] Are you planning to try out any of recipes we featured in this episode or in the eighth episode last week? Be sure to check out the show notes for the full recipes and share your cooking adventure via text or voice memo with a photo shoot of the food or beverage to [email protected]. You could be the next winner of the ASKtrioWello Club VIP membership giveaway. Terms and conditions apply.

We would also like to invite you to join us in the LIVE cast of the ASKtrioWello Club pre launch special via Podbean Podcast App and Player on Saturday, March 20th, 2021 at 8:00 PM Eastern time (New York/Canada).

[Azimah] Stay tuned to the next episode to find out more…

[Azfar] And listen to more stories of trust, respect, acceptance, integrity, love and social responsibility.*

~ End of Segment I ~

SEGMENT 2 | Balance Exercise and Stretches For Physical Wellness

Coming up next…

In the second segment of the podcast, we’ll learn about productivity and the nine dimensions of wellness—physical, emotional, environmental, spiritual, social, intellectual, mental, occupational and financial wellness—so we can survive and thrive in this unpredictable world. This week, you’ll get tips and strategies on how to embark on your wellness journey through physical wellness with Coach Zarina from New York City.

[Azimah] Now it’s time to welcome our special guest...

[Azimah, Syazana]...Coach Zarina! Woohoo! Welcome back, Coach Zarina!

[Azfar] Welcome back to the ASK Trio About Wellness podcast!

[Syazana] Yeayyy!

[Zarina] Thank you! I hope everyone is well in this first week of March. I want to share some happy news today.

A few days ago, one of the senior participants from my walking class gave some good feedback. She told me that she felt more energetic and “definitely more confident moving around” doing her daily activities these days. She mentioned that she is planning to set another SMART goal. She will be adding another day of balance training to her current twice a week walking and balance exercise routine. How about you? I am inspired to help more people to achieve their physical wellness goals. Are you enjoying your fitness journey or hmmm...a little distracted maybe? I would love to hear from you.

Majority of us overlooked balance training in our exercise routine as we tend to think that it’s more suitable for seniors and elderly. It is actually beneficial for everyone. Besides improving your stability, it also strengthens your core muscles which help to improve your postures and prevent falls and injuries.

Let’s try a few balance exercises together after we do a few simple warm up stretches. Are you ready?

[Azimah, Syazana & Azfar] Oh Yeah! Sure! Of course!

[Azimah] So what’s the first stretch, Coach Zarina?

Stretch #1: Walking knee hugs

Stand tall with feet and knees facing forward and arms at your side. Step your right leg forward and raise your knee up. Using both hands, grasp it and pull it towards your body. Switch legs and continue walking, maintaining tall posture on every step.

[Azfar] What about the second stretch?

Stretch #2: Shoulder roll

Stand with feet shoulder-width apart and arms at your sides. Relax your body, breathe and slowly rotate your shoulders forward making circles. Repeat the movement backward.

 [Azfar] Let’s proceed to the third stretch, okay?

Stretch #3: Torso twist

Stand with feet shoulder-width apart. Place your hands on your waist. Gently twist your torso to the right. Breathe and twist to the left. Repeat. Great!

[Zarina] Are you feeling thirsty now?

[Azimah] Yeah!

[Syazana] As usual, Azimah will need her water break!

[Zarina] Okay! Have some water. We’ll do some balance exercises together. Remember to focus on engaging your core and try not to use momentum in each move. Ready?

[Zarina] Exercise #1: One legged T-stand

Stand with feet hip-width apart and arms at your side. Extend the right leg behind you with toes pointing to the floor. Keep your left leg straight with a slight bend on the knee, hinge from your hips as you lower your torso towards the floor. If you can, touch the floor as you lift your right leg up behind you. Breathe out and slowly lift yourself back to starting position. Do a few more reps before switching legs.

[Zarina] Exercise #2: Curtsy lunge with oblique crunch

Stand with your feet hip-width apart. Place your hands by the ears with elbows out. Cross your right leg behind you as you lower to a curtsy lunge. Without rotating your hip, stand up and raise your right knee towards your right elbow. Feel the stretch through the oblique as you balance on that left leg. Repeat for a few more reps before switching sides.

[Zarina] Exercise #3: High plank with shoulder tap

Start in a full push up position with your feet slightly wider than hip-width apart. Keep your body in line from head to heels. Lift your right hand off the ground and tap your left shoulder. Slowly get back to the starting position and switch hands. That’s one (1) rep. Repeat for a few more reps. 

[Azfar] I must say those exercises are quite challenging.

[Syazana] Definitely!

[Zarina] Are you able to follow the exercises? How about you, Azimah?

[Azimah] I’m trying my best!

I recommend including several core exercises in your routine. Avoid focusing on just one specific area because hundreds of crunches will NOT give you a ‘six pack’ or a flat abs. Remember, a strong core helps improve your balance and posture. It can even help reduce back pain, if it’s done properly! 

Do you remember what you should do now? It’s time to cool down and do some stretches after your workout...

#1: Seated twist

Starting seated with legs in front of you. Cross your right leg, bend the knee to place the foot flat on the ground. Sit nice and tall and anchor your right hand behind you. Breathe in to lift your left arm and breathe out to bring the arm over your right thigh. Hold for a few seconds and if you can, deepen your stretch. Breathe. Release to switch sides.

#2: Child’s Pose

Starting on all fours, position the tops of your feet on the floor. Breathe out and push your butt towards the heels and lay your torso on your thighs. Lengthen your arms in front of you. Hold for a few seconds. Release and repeat.

#3: Standing figure four

Begin in a standing position. Shift your weight to your left leg, raise your right foot and place it over the left knee. Lean your torso forward slightly as you get into a sitting position. Stop as soon as you feel the stretch. For additional balance support, beginners are encouraged to use a chair. Breathe and switch legs.

Wonderful! Another great session! I am looking forward to hearing from you! Take care.

[Azimah] Stay tuned to the next episode to find more ideas, tips and strategies for you and your family!

~ End of Segment II ~

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~ End of episode ~

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